Dynamic Warm-Up – Mobility
A. Strength:Every 90 seconds for 15 min (10 sets)
Pause snatch + Snatch
B. WOD: 12 min cap
21 Pull Ups (scale to jumping or banded pull ups)
21 Front Squat (Advanced 185/135 RX 135/95)
15 C2B Pull Up (scale to jumping or banded, C2B if possible)
15 Front Squat
9 Bar Muscle Ups (scale 18 dips OR burpee broad jumps)
9 Front Squats
C. Above and Beyond:
3-5 rounds: rest as needed between rounds
25 ft OH walking lunge 95/65
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull up
Round 1, go as fast as you can, note your time. How do you feel? How does your heart rate feel after only one round?
Divide your score from 2016 to determine how long each round took you. Chances are, your first round was far faster than your last round that year. Perform a round at your average pace from 2016. Perform one 5-10% faster. Could you sustain that for 20 min?
D: Alternate for 3-4 sets, rest 1 min between movements
D1: Single arm Ring Row hold, max time.
Hold yourself at the top of a SA Ring Row, keep your hand near the bottom of the ribcage. Start with your off arm, max time, then strong arm, max time. Note the discrepancy, then with each subsequent set, start with your off arm and match the time with your strong arm.
D2: Offset deadlift, 8-10 reps each leg, with a barbell. @3011
Performed as a normal deadlift, but feet are offset so that one is a foot length or so in front of the other.
E: 3-4 sets, rest as needed
Max squats holding a sand-bag in the bear hug. No dropping the bag.